Faith and Fitness Framework

How to Apply the Faith and Fitness Framework™ to Your Daily Life

It started out as the 4 pillars of healthy living. They were areas that we focused on in accountability groups. I’ve written posts about the importance of faith, food, exercise, and water on your healthy living journey.  

But today I want to break down my Faith and Fitness Framework™ in some simple steps that you can apply to your daily life. This is the same framework we use in the Faith and Fitness Support and Accountability Community. Each day there is an accountability post that allows the members to check in. We base the check-ins on the four areas. Some women simply report in with a number (1, 2, 3, 4); others indicate which area they did well in and which they struggled with.  

As stated above, the Faith and Fitness Framework™ is made up of 4 pillars: Faith, Food, Exercise, Water. But I’d like you to look at it not as a table with 4 legs but perhaps a tripod that has a leg down the center. Why? Because the most important pillar of the Faith and Fitness Framework™ is Faith. 

This space, this framework, my books, everything that I share must first lead you to faith. Rather than “faith and fitness,” the tag line could easily be “faith then fitness,” or “faith first fitness,” or “faith driven fitness.”

The result is to live fit and free

What is that? Living a healthy life that leads to freedom, not restriction and judgement. It’s a lifestyle where you make decisions to honor your body not to punish your body. 

Let’s take a look at each area. But first, I want you to note that you get to determine what the exact application of each pillar will look like for you.  


Therefore, whether you eat or drink, or whatever you do, do all to the glory of God. 1 Corinthians 10:31 (NKJV)

“Do all for the glory of God.” God must be the driving force of our actions. Therefore, we need to be in His Word to know His will. 

If you do nothing else with your day, I urge you to spend time with the Lord. Without that firm foundation, nothing else matters. 

What the faith pillar looks like when you apply the Faith and Fitness Framework™

  • Time with the Lord – in prayer, Bible study, quiet.


This is likely the most difficult for most people for a couple of reasons: 1.) The Faith and Fitness Framework™ is not an eating plan. I won’t tell you to “eat this, not that,” give you a food list, or meal plan. 2.) Life. Schedules.  

I’ve tried all the diets, and I’ve learned that restriction always leads to a binge. I’ve also learned that if we don’t learn a way to eat that satisfies us, we’ll always be thinking about food.  

The way food works in the Faith and Fitness Framework™ requires us to get in tune with our own body. We start by becoming a detective of how our body responds to certain foods. We become more aware of satisfaction factor and when that happens before we feel stuffed.  

Women desiring a better relationship with her body have more than likely tried many diets. She knows the basics of “healthy eating,” but she’s not been able to apply it in a way that leads to freedom.  

Everything is permissible, but not everything is beneficial. Everything is permissible, but not everything builds up. 1 Corinthians 10:23 (CSB)

What this pillar looks like when you apply the Faith and Fitness Framework™


I’m a firm believer in the benefits of movement. But too many people think that exercise requires a gym membership or an hour a day.  

Exercise can be a ten-minute walk. It can be a yoga flow or a stretching session.  

What this pillar looks like when you apply the Faith and Fitness Framework™

  • Regular movement
  • Movement that you enjoy 


It sounds so simple and yet drinking adequate water daily can make a huge difference in overall health.

Several years ago, I taught a step aerobics class at our local gym. I had a participant replace her daily Mountain Dew with water. She lost ten pounds in a month!  

Not only does water give you a sense of fullness and acts as a natural detoxifier for your body, it makes up the majority of your body composition.  

What people don’t realize is that water doesn’t make you “hold water.” We retain water when we don’t drink enough because our body is afraid we won’t get anymore. We need water to survive. 

How this pillar looks when you apply it to the Faith and Fitness Framework™

  • Drink more water than anything else throughout the day
  • Rule of thumb – drink half your body weight in ounces of water each day
How to apply the faith and fitness framework™ to your daily life so you can start living fit and free. #faithandfitness #fitandfree Share on X

In summary

Faith and Fitness Framework™ – It’s the 4 areas to focus on to honor the body God has entrusted to you so that you are free to do the work He’s called you to do.

Faith – The foundation for everything. It must be a daily habit. Prayer. Bible reading. Praise music. Quiet time with the Lord.

Food – Eat in a way that satisfies and properly fuels your body…for strength, energy, nourishment, and enjoyment.

Exercise –  Move regularly in a way that you enjoy. Choose movement that will facilitate strength, stamina, and flexibility.

Water – Drink mostly water to properly hydrate your body for proper organ function and for effective digestion. 

To get my free checklist for the Faith and Fitness Framework™, go here.

Whether you choose to join the Faith and Fitness Support and Accountability  Community where you’ll get daily encouragement and accountability in applying the framework or you simply begin to apply this on your own, you will find yourself living fit and free.  

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